Single Arm D.B. Snatch

Begin exercise with lower back arched, and dumbbell either just below the knee in a conventional stance, or in between both knees in a wide stance with your lower back arched and shoulders back. In one motion, the lifter should thrust hips forward, jump and shrug his shoulder. The shrugging motion is immediately followed by an upright row and the weight is pulled over the shoulder (arm straight). This motion happens very quickly and should be practiced with light weight prioritizing speed and technique. You should never have to pull the weight. Everything is done with momentum generated at the hips. When done correctly, this exercise develops, hips, hamstrings, lower and upper back as well as the entire shoulder joint.